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Beginner Bodybuilding Workout Day 1: Legs


By now you should be well used to barbells and dumbbells and the basic movements, in this workout routine you will split up the workouts into different body parts called split system training, focusing on each body part once to twice a week. 


The idea behind split system training is to target areas of the body more precisely. Attempting to train your whole body in just one workout just does not work if you seriously want to develop a worthwhile body.

You need to spend time devoting effort to different body parts in order to build them efficiently.


One simple system is dividing workouts up into upper body workout ( where you focus the workout on the muscles in the upper body) and lower body workouts on a different day ( where you focus on the muscles in the lower half of your body).


Another system which works well is the push, pull and legs split workout.

The push "day" works the muscles that you use to "push" ( chest triceps and shoulders).

The pull "day" works the muscles that you use to "pull" ( back and biceps).

And the leg day you would focus on lower body including calves.


Day 2 : Chest and Triceps

Day 3 : Back and Biceps

Day 4 : Shoulders


Begin : 10 minute warm up on the treadmill.


Squat : 4 sets of 8 - 12 reps  

Hold the barbell on your shoulders across your neck, important to remember not to rest it directly on your neck but a little lower down on that fleshy area called your trapezium just below the neck at the top of your back.

Stand with legs shoulder level apart, squat down until thighs are parallel to the ground, push up and return to standing position.

Very important to keep your back straight and your head facing forward and seeing as the weight is much heavier than before always have a spotter present.

Weight on barbell = 30kgs – 50 kgs


Lunges : 4 sets of 8-12 reps 

Stand up straight holding dumbbells in each hand, put one leg out in front of you and steadily lunge forward. Stop when your working leg is parallel to the ground.

Using the leg muscles, push off from the ground to the start position.

Weight on each dumbbell barbell = 15kgs – 30 kgs


Stiff Legged Deadlift : 4 sets of 8-12 reps

This is an advanced exercise that requires focus and good form, your back should be straight and your legs should have a slight bend at the knees.

Hold the barbell and stand up straight. Without bending your legs, bend at the waist until your upper body is almost parallel with the floor. Without bending your knees move into a standing position.

Look forward when performing this move, this will work your hamstrings primarily.

Weight on barbell : 20 kgs – 40 kgs


Leg extensions : 4 sets of 8-12 reps

If you have a bench with a leg extension part installed then try out this exercise at the end of your leg workout.

Sit with the support firmly in place on your legs just above the feet.

Using your quads, move the weight up and squeeze in the top position, slowly lower the weight to the start position and repeat.

The reason for performing this at the end is because your legs will already be worked with the three previous exercises and this will “burn” them at the end of your workout 


Stomach( abs) : 3 sets of 10 reps Crunches

Lie on the ground, legs bent, using your stomach muscles curl your upper body a little of the ground until you can squeeze your stomach muscles together.


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